Re: the deadlift

It's hard to tell, but your plates may be too small in diameter -- standard size for a normal 45 lb plates is a shade less than 18 inches.

This Alan Thrall video is one of the many Youtube tutorials that describes the proper DL setup:



In addition:
Don't bounce the plates off the floor at the bottom (deadlift = perform each lift from a dead stop).
Don't hyper extend your lumbar at the top -- finish your lift by squeezing your glutes ("hump the bar") as opposed to leaning back.

ETA: The whole point of using straps is so you can double overhand weight you couldn't normally; mixed grip with straps is superfluous.

TY for advice obv.

Thought you should mix grip to avoid imbalances?

Agree that the 45s I have are smaller than they should be.

Will work on squeezing at the top rather than trying to follow through. Next time I DL I'll slow down a bit at the lighter weights and try to put it together better.

Kinda used to going basically as fast as I can on DL, don't know why though...

12/20

DL/Squat

Warm up: BW single leg squats 15 each leg/Step back lunges 15 each leg

DL: 45x8 135x8 205x8x2 255x5x2 275x4x1 275x3x1

(Had more reps on both of the 275 lifts but have never really done that many so didn't want to end up like N1H but the leg version.

Squats: 45x8 95x8 135x8 185x8




Do people here go just as heavy as normal on squat on the same day you do deads?

Gonna miss chest tonight got home later than I wanted. Shoulders and arms tomorrow.

So by shoulders and arms I mean legs and back tonight. Upper body Sunday.

12/22

Legs and back

BW DL Squat: 15 each leg

Close grip pull ups: 10

Step back lunges: 15 each leg 20lbs in each hand

Walking lunges: 20 with 25lbs in each hand

Pull ups: 10

Squats: 45x10 95x8 135x8 185x8 205x6 (either 5 or 6) 225x4

Thought about a 5th on 225 but didn't want to push it, pretty sure I had it though maybe next week.

Chin ups: 10

Leg extentnions: 75x15 95x15

Switch grip pull ups: 10



Would really like thoughts on my 185+ squats. Felt good but not to sure if no one either makes fun of me or says they're good. Obv VOD is up, and they will all be towards the end.

Shoulders and arms tonight in like 30 mins.

12/24

Shoulders and arms

DB overhead press/rear delt flys: 30x15x3 10x15x3

Standing side delt flys/bicep curls: 20x14x3 20x15x2 20x12x1

Sanding side DB raises/concentration curls: 20x14x1 20x12x2 25x10x3

OHP: 45x8 65x8 95x8x2

DB Curls: 25x16xmerry christmas

Chest tonight.

My shoulders are more sore than they would be normally heading into chest so might take it easy or just take more time between sets.

12/24

Chest

Incline bench: 45x10 95x10 135x10 155x9 185x8/135x8

Flat bench: 135x9 155x8 185x8/135x10

Flat bench DB chest flys: 30x12 30x10 30x8

Push ups: 26, 25, 22 Really went for it on push ups and this whole work out felt great even though I haven't eaten much today.

DLs/Squats tonight.


Gonna try and do better coach monte.

Still overextending your lumbar at the top of the movement. Film from the side and concentrate on standing tall to finish the movement. Stack your hips, knees, and shoulders.

Alright I can move the camera to basically perpendicular to where I lift. Try that next time.

12/26

Dls/squat

Single leg dl squat: 15 each leg

Step back lunges: 15 each leg

Dls: 45x8 135x8 205x8x2 255x5x2 275x4

Squat: 45x10 95x8 135x8 185x8

Arrrrms tonight.

12/27

Biceps and triceps

Chair dips/Curls:30, 28, 26/ 20x15x3

Rack dips/Hammer Curls: 20, 18, 18/30x10x2, 30x12

Seated overhead tricep extensions/Concentration curls:18, 15, 18/25x10x3

Tricep kickbacks/Straight bar curls: 20x10x3/75x8x3 Def was doing some cheat reps on the last couple of straight bar curls.

sub'd

Thanks dude.


Chest tonight.

12/28

Chest

Flat bench: 45x10 95x10 135x10 185x8 205x8/135x8

Incline bench: 135x10 155x9 185x8/135x8

Incline DB chest flys: 30x18x1 Normally would do 3 sets here but started late so went the lazy route

Push ups: 26, 20, 17

In Starting Strength LP, yeah. Squat a PR 3x5 every workout, Deadlift a PR 1x5 twice a week for a long time, then when heavy DL's hurt recovery too much you DL once a week.
I'm currently DL and Squatting ~300 and still DL 2x/week.
SSLP only lasts a few months, though.

It's hard to say, a video angle from your 8-o'clock angle would be a lot better. Or even just from the side.
From what I can see, I can't see anything horrible. Might want to play around with a narrower stance and see if you like it. Hard to see if you're making depth from that angle, but it's at least close.

Nice streaming idea. I'll try to stay tuned in.

Oh, and huge -1 to the gloves Just get you some hand chalk.

Whatever comes second in the day will be affected negatively by what came first. If you squat first, then your subsequent deadlift will need to be lighter and vice versa. You can still go heavy in the sense that the sets will be very hard or even to failure, but it will be with less absolute weight on the bar than you could have done fresh.

From a programming standpoint, there are probably some negatives to going near failure for lots of sets on two overlapping compound movements in the same session for non-novice trainees, though.

Man that's some heavy work dude. How are your knees? I assume you are wearing either wraps or knee sleeves. Are you doing just bench squat and dls or how do you find the time to do all that and still hit like arms back and shoulders and what not.

Wait so hand chalk would fix calluses? I would try that if it works.

And yeah come in chat and day what's up, or make fun of my squat form, which I'll be working tonight fwiw.

So I'll only dl once a week, Tuesdays, and I'll work in light squats on Tuesdays too. The have heavier squats on Fridays. Feels like it gives me enough time between to get good work in on Friday and not lift such a big body part just once a week.

And as much as I'd be nice to have monster heavy lifts I'd really be happier with better aesthetics.

I might switch up programming here sometime to try and get more back work in.

Would normally work legs and back tonight, but my right knee feels a bit off. Gonna take the day off today and work that tomorrow.

Woke up today and have felt way better on my knee.

Legs and back, let's go.

12/30

Legs and back

BW DL squat: 15 each leg

Close grip pull ups: 10

Step back lunges: 15 each leg

DB walking lunges: 20x25

Pull ups: 10

Squat: 45x8 95x8 135x8 185x8 225x5x2 This is the heaviest I've ever gone on squat in a working set for reps...Feels like I should keep moving up where they respect my reps. Form felt a bit wobbly on some of the reps on 225 however. Try and work that out as I move up in weight.

Switch grip pull ups: 10

Leg extinctions: 70x15 95x15

Chin ups: 10